If you're searching for a natural sleep aid to put an end to your insomnia, here's something to keep in mind. Some sleep aids and herbal remedies may help induce sleepiness. And even though the FDA does regulate dietary supplements, it treats them like foods rather than medications. Unlike drug manufacturers, the makers of supplements don’t have to show their products are safe or effective before selling them on the market.
Maintaining a regular bedtime and wake time all seven days of the week is important for quality slumber (yes, even on the weekend!). “People stay out late on Friday night after a long week, then sleep in the next morning, which carries over to Sunday; then you have Sunday night insomnia, which sets you up for sleep debt during the week, and it becomes a cycle,” says Dr. Dasgupta. (Do you have a sleep disorder? Answer these 5 questions to find out.)
People should be able to sleep like they’re able to get healthcare. This also means making our work environments more conducive to sleep. For optimum productivity, we need around eight hours of sleep, right? But that doesn’t have to be in one go. Maybe I’ll get a little less than that during the night, and then I’ll take a 20-to-30-minute power nap at midday. There’s a siesta for a reason! New Yorkers oftentimes try to pound through with coffee and whatever, but giving in to your natural circadian rhythm during that afternoon lull might be a good thing. We weren’t made to produce for eight hours straight.
The key here is to keep dinners simple and moderate in portion, so you won’t be bothered with indigestion later. Eating carbs four hours before sleep was more effective than one hour prior in the study, meaning planning your evening meals could prove helpful. Spicy foods can also affect your ability to fall asleep quickly, so keep that in mind, too.
If sleep has plunged to the bottom of your to-do list, you're not alone. Although the National Sleep Foundation recommends getting seven to nine hours of sleep a night, the average American logs only six hours and 40 minutes. What gives? Blame crazy schedules and, of course, sleeping woes. Before you rush to the drugstore to buy an over-the-counter (OTC) sleep medication, try one of the following natural sleep remedies. "These are safer and have fewer side effects than OTC medications," says Jacob Teitelbaum, MD, author of From Fatigued to Fantastic and medical director of the national Fibromyalgia and Fatigue Centers. Many of these can not only help you fall asleep and stay asleep, but they may also promote muscle relaxation.
When it comes to sleep, the less blue light you expose yourself to in the hours before bedtime, the better. Light of any kind can suppress your body’s production of melatonin, but blue light waves do so more powerfully, thereby shifting sleep-friendly circadian rhythms, says Harvard Health Publications. Besides electronic devices like tablets and smartphones, the biggest blue-light offenders in your home are likely fluorescent lightbulbs and LED lights, which many people use because of their energy efficiency and powerful light. Give yourself a romantic break from all the blue and eat dinner by candlelight.
Second, we capped melatonin supplements’ per-pill dosage of melatonin at 1.5 mg. While any average melatonin supplement likely contains up to 10 mg of melatonin, Dr. Michael Breus (a clinical psychologist who runs the website thesleepdoctor.com) says that’s far too much for the average person. “The data suggests that the average adult needs between 0.5 and 1.5 mg,” he says.
The amount of sleep that a healthy individual needs is largely determined by two factors: genetics and age. Genetics plays a role in both the amount of sleep a person needs, as well as his or her preference for waking up early (these are the so-called "larks," or morning-type individuals) or staying up late (these are the "owls," or evening-type people). Our internal biological clock, which regulates the cycling of many functions including the sleep/wake cycle, can vary slightly from individual to individual. Although our internal clock is set to approximately 24 hours, if your clock runs faster than 24 hours, you tend to be a "lark" and wake up early; if your clock runs more slowly, you tend to be an "owl" and go to bed later.
Time to bust some long-held myths: Waking up early does not make you a better person. The early bird does not always catch the worm. Your circadian rhythm is your internal body clock, and it’s going to look different to your neighbor’s. When you go to sleep and wake up in accordance with your body’s natural circadian rhythm, you’ll sleep better, and be more alert and productive during the day. Dr. Michael Breus, a clinical psychologist and sleep expert, identified four sleep chronotypes (aka your circadian rhythm personality). These are:
You should then spend 10 seconds trying to clear your mind before thinking about one of the three following images: You're lying in a canoe on a calm lake with nothing but a clear blue sky above you; you're lying in a black velvet hammock in a pitch-black room; or you say "don't think, don't think, don't think" to yourself over and over for about 10 seconds.
Challenge yourself to stay awake – your mind will rebel! It’s called the sleep paradox, says psychotherapist Julie Hirst (worklifebalancecentre.org). She explains: “Keep your eyes wide open, repeat to yourself ‘I will not sleep’. The brain doesn’t process negatives well, so interprets this as an instruction to sleep and eye muscles tire quickly as sleep creeps up.”
If melatonin doesn’t work or patients don’t want to take it, Barone suggests trying valerian root. A 2015 review published in the journal Evidence-Based Complementary and Alternative Medicine concluded that “a few high-quality studies report modest benefits of valerian for insomnia patients,” adding that while the overall evidence remains mixed, the safety of valerian is well-established.
The research looked at simple carbs, which are quickly and easily digested. These include things like white rice, white bread and pasta, and potatoes (as well as sugary foods). Interestingly enough though, a Japanese study only found sleep benefits from rice and not from bread or noodles. If you are trying to minimize carbs, it may be most beneficial for your sleep to at least eat a serving for dinner.
It varies. There’s no clear answer. In our studies, we’ll play really loud sounds that people have no conscious awareness of at all: We can play a sound literally at 70 decibels, which is like someone screaming, and that’ll wake them up briefly and then they’ll go right back into the sleep stage that they were in. Other times you can get a full awakening, and you’ll have to go through the process again.
Not only does lavender smell lovely, but the aroma of this flowering herb may also relax your nerves, lower your blood pressure, and put you in a relaxed state. A 2005 study at Wesleyan University found that subjects who sniffed lavender oil for two minutes at three, 10-minute intervals before bedtime increased their amount of deep sleep and felt more vigorous in the morning.
You've followed the usual tips for getting enough sleep — sleeping on a regular schedule, avoiding caffeine and daytime naps, exercising regularly, avoiding lighted screens before bed, and managing stress. Still, it's been weeks and a good night's sleep remains elusive. Is it time for an over-the-counter sleep aid? Here's what you need to know if you're considering medication to help you sleep.
There are two hormones in your body that regulate normal feelings of hunger and fullness. Ghrelin stimulates appetite, while leptin sends signals to the brain when you are full. However, when you don’t get the sleep you need, your ghrelin levels go up, stimulating your appetite so you want more food than normal, and your leptin levels go down, meaning you don’t feel satisfied and want to keep eating. So, the more sleep you lose, the more food your body will crave.
Is there anything reverse psychology isn’t good for? In this case, it may alleviate excessive sleep anxiety. A small study conducted at the University of Glasgow found that sleep-onset insomniacs who were instructed to lay in bed and try to stay awake with their eyes open fell asleep quicker than participants told to fall asleep without this “paradoxical intention” (PI). Participants in the PI group fell asleep easier and showed less sleep performance anxiety.
The best way to find out if you are getting enough sleep is to note the time when you go to bed and when you wake up. If you don’t have trouble falling asleep, you can assume it takes about 15 to 20 minutes for you to fall asleep. Add those 20 minutes to the time you went to bed, and then subtract from the time you wake up. Is it somewhere within the recommended range of 7-9 hours?
Go dark. It’s known that the light from a smartphone interferes with sleep. But what about your bathroom light? If you have the urge to go at night, don’t flick on the lights. “The latest recommendation is to use a flashlight if you need to get up at night,” Gamaldo says, because it offers less visual disruption. And remember: If you do wake up for a bathroom break, it might take up to 30 minutes to drift back off. This is completely normal, she says.
Drug interactions may change how your medications work or increase your risk for serious side effects. This document does not contain all possible drug interactions. Keep a list of all the products you use (including prescription/nonprescription drugs and herbal products) and share it with your doctor and pharmacist. Do not start, stop, or change the dosage of any medicines without your doctor's approval.
If you’ve tried natural remedy after natural remedy and are still having difficulty sleeping, it’s a good idea to talk about your insomnia with your doctor. Together, you can discuss your symptoms, which could point to underlying health issues that might be making it harder for you to fall asleep. She can also review any prescriptions that you’re taking to see whether they might be interfering with your ability to nod off.
IT'S 4 A.M. THE CLOCK ticks, the moon glows, the dog snores and you just stare. Perhaps you stare into the blackish red of the inside of your eyelids as you lie still and fetal, thinking if you pretend to be sleeping, the real thing will surely come. Or maybe you stare at the paint chips in the ceiling, then the laundry on the floor, then the glowing 4:01 a.m. time, as you turn and shift and stare some more. And you know you shouldn't be staring – you should be sleeping! You should be logging those crucial seven-plus hours of quality sleep each night, and the frustration that you cannot will yourself to achieve that makes this 4:02 a.m. stare session all the more infuriating. And it's hard to fall asleep when you're infuriated.
Before setting off on this path of personal improvement, you should candidly assess your level of commitment. Are you willing to make some hard choices? Is it a good time in your life to focus on your sleep and set necessary boundaries? Can you see this process through to its end? If your life is in an uproar, now may not be the perfect opportunity to focus on your sleep. But if you're ready and willing to improve your sleep, there is no better time than the present to make some changes.
You can make 8 hours of quality sleep a regular part of your life by scheduling it. Make sleep part of your to-do list and plan your bedtime like you would any other appointment. You wouldn’t miss a meeting to binge watch TV, would you? Be strict about your sleep appointment in the same way. Keep a consistent schedule for sleep and wake times and soon they will become just a part of your regular routine. Support your schedule by creating a bedtime routine that relaxes you with hot baths, good books or soothing music.
Melatonin supplements are widely recommended for various sleep conditions, but the best evidence is for help with sleep problems caused by shift work or jet lag. Melatonin is a naturally-occurring hormone that regulates the sleep-wake cycle in the brain. It is produced from serotonin when exposure to light decreases at night. It is used in conditions where sleep is disordered due to low levels of melatonin at night such as aging, affective disorders (e.g. depression), delayed sleep-phase disorder, or jet lag.
Even though sleep is pretty much the opposite of physical exertion, exercise conducted at the right time of day (i.e., not too close to bedtime) is one of the best things you can do to get a good night’s rest. Exercise helps regulate the body’s natural circadian rhythm, which promotes sleep. According to the National Sleep Foundation, exercise can also improve insomnia by lowering symptoms of anxiety and depression, two conditions linked to sleep disruption. Daily physical activity also helps reduce cortisol, the body’s primary stress hormone.
While some remedies, such as lemon balm or chamomile tea are generally harmless, others can have more serious side effects and interfere with or reduce the effectiveness of prescribed medications. Valerian, for example, can interfere with antihistamines and statins. Do your research before trying a new herbal remedy and talk with your doctor or pharmacist if you have any pre-existing conditions or prescriptions that you take.
However, if you’re increasing your sleep debt over a longer period of time- say, if you’ve just had a child and aren’t able to get a full eight hours every night- you can’t easily make it up over just a few nights. In cases like these, it may take a few weeks to really fill your sleep debt. Your best bet is to plan a vacation or stay-cation with a light schedule and no obligations, and then turn off your alarm clock and go to bed and wake up when it feels natural. This will “reset” your sleep system so that while you may be sleeping 12 hours a night at the beginning, you’ll eventually settle back in to the amount that is your basal sleep need.
Research has shown that changing your lifestyle and sleep habits is the best way to combat insomnia. Even if you decide to use sleeping pills or medications in the short term, experts recommend making changes to your lifestyle and bedtime behavior as a long-term remedy to sleep problems. Behavioral and environmental changes can have more of a positive impact on sleep than medication, without the risk of side effects or dependence.
For something that we spend a third of our lives doing (if we’re lucky), sleep is something that we know relatively little about. “Sleep is actually a relatively recent discovery,” says Daniel Gartenberg, a sleep scientist who is currently an assistant adjunct professor in biobehavioral health at Penn State. “Scientists only started looking at sleep 70 years ago.”
You turn the light off at a reasonable hour, nestle into your pillow, and… your thoughts start going a mile-a-minute. Did you reply to that email from your boss? What should you pack the kids for lunch tomorrow? Are you living up to your potential? And why haven’t you started writing that novel/taken that trip/bought that house yet? If this sounds familiar, your stress and anxiety is getting in the way of you and some quality shut-eye. That’s where meditation comes in.
Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up
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If any of this resonates with you, you might be interested in a new book by Henry Nicholls called Sleepyhead: The Neuroscience of a Good Night’s Rest. Nicholls, a science journalist in England, chose the topic of sleep in part because of his personal experience with narcolepsy, a rare neurological disorder that impacts the brain’s ability to control sleep-wake cycles. So he decided to write a book about how to sleep better.
Finally, we checked our remaining contenders for any deal breakers. Was the bottle impossible to open? Were the pills too big or too oddly shaped to swallow? Most of our finalists passed these tests with flying colors, but several natural options fell short on one critical metric — smell. A pill that smells unappetizing is a turn-off, and most of our valerian supplements had an old-sock odor that might discourage us from ever opening the bottle.
You may be familiar with the sleep hormone melatonin. Every night when we go to bed, this hormone, triggered by darkness, tells the brain it's sleepy time. Unfortunately, not everyone's body produces enough of the common sleep aid to get to sleep and this can cause insomnia. Bananas, however, can give your body a boost of melatonin that you might be lacking.
Gallup has reported that over the past 50 years, we’re sleeping a whole hour less per night than we did in the 1950s. That’s a lot. A lot of that has to do with having TV on all the time, and mobile phones are taking it to the next level. But I think the biggest issue right now is the lack of work/life balance. I mean, I’m an entrepreneur, so I feel like I’m basically always “on”. A lot of people have jobs where they’re getting emails all hours the night, and there’s no longer a nine-to-five schedule.
Everyone varies, and this is why you need to find out how much your brain needs. And you do that by keeping a sleep diary over a week or two, and just taking an average of how many hours you are actually sleeping. So not lying in bed, but subtracting the time it took you to fall asleep and any time you lay awake in the night. That’s the amount of sleep your brain got that night.
You’ve got an early day tomorrow, and you know you should be asleep — but instead you’re just lying there, wide awake, watching the minutes tick by on the clock. It’s called sleep-onset insomnia, and the irony is, the more you worry about falling asleep, the less likely you’ll be able to. But there are some easy things you can do to break the cycle. Below we discuss simple changes to your lifestyle and your sleep environment that can help you fall asleep faster and get a more restful night’s sleep.